We’re diving into an often overlooked, yet incredibly effective aspect of weightlifting: Tempo Training. You might have heard the term thrown around, but what exactly is it, and why should CrossFit athletes respect the tempo? Let’s break it down.
Understanding Tempo: Eccentric and Concentric Movements
First off, let’s get familiar with the terms:
- Eccentric Movement: This is the phase of the lift where the muscle lengthens. Think about lowering yourself into a squat or bringing the barbell down during a deadlift. It’s the “down” part of the lift.
- Concentric Movement: This is the phase where the muscle shortens. It’s the “up” part of the lift, like standing back up from a squat or lifting the barbell during a deadlift.
Why Tempo Matters
Tempo training involves controlling the speed of these movements, adding a new layer of challenge and effectiveness to your workouts.
Here’s why it’s a game-changer:
1. Enhanced Muscle Growth
By slowing down the eccentric phase, you increase time under tension (TUT). This extended period of strain on your muscles promotes greater muscle hypertrophy, leading to stronger, more defined muscles.
2. Improved Strength
Controlling the tempo, especially in the eccentric phase, helps build strength. When you lower the weight slowly, your muscles are under tension for a longer period, enhancing strength gains over time.
3. Better Technique and Form
Slowing down your lifts forces you to focus on proper form and technique. This reduces the risk of injury and ensures you’re lifting safely and effectively.
4. Mental Toughness
Tempo training is tough—mentally and physically. It requires discipline and focus, building mental resilience that transfers to other areas of your training and life.
Examples in Action: Backsquats, Deadlifts, and Strict Press
Backsquat (3111)
- Tempo: 3 seconds down, 1-second pause at the bottom, 1 second up, 1-second pause at the top.
- Why It Works: This tempo keeps your muscles engaged throughout the lift, enhancing strength and stability in your legs and core.
Deadlift (31X1)
- Tempo: 3 seconds down, 1-second pause at the bottom, as fast as possible up, 1-second pause at the top.
- Why It Works: Slowing down the eccentric phase of the deadlift increases the tension in your posterior chain, promoting muscle growth and improving your pulling strength.
Strict Press (2131
- Tempo: 3 seconds down, 1-second pause at the bottom, 1 seconds up, 1-second pause at the top.
- Why It Works: This tempo helps in building shoulder strength and stability, ensuring that every part of the lift is controlled and efficient.
Why CrossFit Athletes Should Respect the Tempo
As CrossFit athletes, we thrive on intensity and variety. However, respecting the tempo can bring a multitude of benefits to our training:
- Injury Prevention: Slower, controlled movements reduce the risk of injury, keeping you in the game longer.
- Performance Enhancement: Building a solid foundation of strength and technique through tempo training can lead to better performance in WODs and competitions.
- Balanced Training: Tempo training ensures that we’re not just focusing on speed and power but also on control, stability, and strength.
Incorporating tempo training into your routine is like adding a secret weapon to your arsenal. It’s challenging, yes, but the rewards are well worth it. So next time you hit the gym, don’t rush through your lifts. Embrace the tempo, focus on your form, and watch as your gains soar.
Stay consistent, stay strong, and let’s respect the tempo!
